Oranges During Pregnancy – How Safe To Eat?
7 min readWritten by Pradeep
Discovering that a new life is growing inside you is truly one of the happiest moments in your life. Your food habits and almost everything else takes a total change, and you begin wondering what’s happening inside you. Fresh fruits are an absolute must during this period. One often wonders how good oranges during pregnancy would be for you.
Cravings for different flavors and tastes are common when you are pregnant, and most pregnant women crave something sour and tangy. Oranges are the best way to satisfy these cravings and keep you healthy. Whether you peel them, slice them or squeeze the juice out of them, they are loaded with vitamin C. It is safe to consume oranges during pregnancy, albeit in moderation.
In This Article
- Is It Safe To Eat Orange During Pregnancy?
- 12 Health Benefits of Oranges During Pregnancy
- Side Effects of Eating Oranges During Pregnancy
- Ideal Orange Juice Intake During Pregnancy
- Risks While Eating Oranges During Pregnancy
- How Many Oranges Can be Eaten by Pregnant Women?
- What is the Best Time to Consume Oranges During Pregnancy?
- Can You Eat Orange Seeds During Pregnancy?
- Tips to Add Oranges to Your Diet Plan
- FAQ’s
Is It Safe To Eat Orange During Pregnancy?
Oranges are one of the best fruits to include in your diet during pregnancy. You can consume the whole fruit or drink freshly extracted orange juice. Commercially available orange juices are never a good idea as they are loaded with sugars and preservatives. Among the above options, eating the whole fruit is the best way to derive the full range of nutritional benefits from the fruit.
12 Health Benefits of Oranges During Pregnancy
Oranges are an excellent source of Vitamin C, potassium, calcium, iron, zinc, and folic acid. Following are some incredible health benefits of including this citrus fruit in your pregnancy diet.
1. Brimming With Vitamin C
Loaded with vitamin C, oranges are ideal for providing your immunity system with the much-required boost during this pregnancy period. Oranges release zinc and iron from the other food you eat and help strengthen your immunity. They ensure that the life growing within you is hale and healthy.
2. Oranges Help to Ease Allergic Reactions
Consuming oranges every day during pregnancy can help to lower the risk of developing allergic reactions like wheezing. The higher levels of Vitamin C in oranges build up your immunity and reduce the occurrences of allergies and reactions to allergens.
3. Promotes Brain Development
Oranges are also proven to support the proper development of the fetus’s brain. The high contents of nutrients such as folate ensure that the brain and the nervous system of the fetus develop properly and the expected milestones are met.
4. Rich in Folate
Oranges are packed with more than 9% of your folate requirement during the pregnancy period. Folate is a type of B vitamin and plays a crucial role in your baby’s growth and development.
Folate, apart from ensuring brain development, also reduces the chances of the brain and spinal cord defects. It also encourages the formation of blood cells and the growth of new tissues.
5. Avert Constipation and Hypertension
If you are pregnant, you know that constipation is quite common and can cause quite a bit of discomfort. Oranges are packed with fiber and help prevent constipation during the pregnancy period.
Hypertension is also quite common during pregnancy. Oranges are rich in potassium and help keep the rising blood pressure in check.
6. Oranges Have Anti-Inflammatory Characteristics
Due to these properties, oranges are a safe and natural way of providing relief from pain during conditions like arthritis and joint issues.
7. Loaded With Carotenoids
Oranges are also packed with carotenoids. According to one review article, carotenoids play a vital role in pre-eclampsia, a dangerous pregnancy complication. They also prevent pre-term birth and reduce the occurrence of intrauterine growth restriction. In other words, having oranges during pregnancy helps avoid many complications and ensures safe and healthy delivery.
[Read : Intrauterine Growth Retardation]
8. Excellent to Prevent Kidney Stones
If you are pregnant and are susceptible to the formation of kidney stones, oranges bear good news for you. Oranges, a type of citrus fruit, contain natural citrate, a compound capable of dissolving kidney stones. Citrates also change the pH composition of your urine and reduce the occurrence of this painful condition.
9. Orange Peels
Orange peels have the highest traces of vitamin C and are rich in antioxidants, both of which are vital for a healthy and safe pregnancy. The next time you eat an orange, don’t throw away the peel. You can grate the peel onto your salads, steep them in your cup of water to make infused water, or even brew it into your cup of herbal tea.
10. Have Hydration Properties
Hydration is extremely essential during pregnancy. It ensures proper fluid balance and maintains the right levels of essential electrolytes and minerals in your body. Orange juice is the easiest and delicious way of staying hydrated. A glass of chilled orange juice quenches your thirst and ensures that you meet all the nutritional requirements for you and the baby growing inside you as well.
11. Good For Skin
When you are pregnant, your hormones are all over the place. Hormonal imbalances often result in skin issues such as dry and dull skin and acne. The antioxidant properties of oranges bring back the glow in your skin and make you look and feel healthy. Vitamin C and its anti-bacterial properties reduce the formation of acne. In short, a glass of orange juice brightens your skin and improves your confidence levels.
12. Supports Pulmonary Health
Citrus fruits, oranges, in particular, contain a high amount of antioxidants and Vitamin C, both of which strengthen immunity and prevent respiratory infections. As an added benefit, oranges are high in carotenoid content, which also protects the respiratory system.
[Read : Health Benefits of Lemon/Limes During Pregnancy]
Side Effects of Eating Oranges During Pregnancy
Though oranges have many benefits, excessive consumption of these fruits can have unwanted effects during pregnancy.
- If eaten excessively, they can raise your blood sugar levels and calorie intake, making you susceptible to gestational diabetes.
- Oranges are high in citric acid content and can cause sore throats and erosion of tooth enamel.
- The increased fiber content in orange (if taken in excess) may adversely affect digestion, leading to abdominal cramps and diarrhea.
- Excess vitamin C intake can lead to preterm labor.
- Oranges are acidic, which can lead to heartburn and can aggravate gastroesophageal reflux disease (GERD).
Ideal Orange Juice Intake During Pregnancy
A glass of orange juice contains about 82 mg of vitamin C and the daily recommended amount of vitamin C during pregnancy is 85 mg. A glass of orange juice a day is enough to meet your nutritional requirements.
Commercial orange juices available under labels like fresh or chilled may contain Listeria bacteria that can trigger food-borne infections. So this is certainly a risk during pregnancy.
When buying packed orange juice, reach out for only pasteurized products. They are loaded with calcium and vitamins and are an excellent alternative if you are intolerant to lactose products
Risks While Eating Oranges During Pregnancy
Although the benefits of eating oranges are multi-fold during the pregnancy period, you also need to be aware of the unwanted adverse effects of consuming oranges during pregnancy at this delicate stage.
- Orange is a citrus fruit and can easily trigger a sore throat, which makes you prone to developing cold and other infections during this period.
- If you are already a victim of food-borne infection, further consumption of oranges can cause dehydration that can lead to unwanted risks like premature delivery or even a miscarriage.
- Make sure you buy fresh fruits that are not too pulpy.
- Remember to wash them well before peeling and eating them as the outer skin can contain all kinds of bacteria that can get transferred into your hands and thus reach your body while eating these oranges.
How Many Oranges Can be Eaten by Pregnant Women?
A pregnant woman must consume 85 mg of Vitamin C in a day, equivalent to three oranges. But remember, you get your vitamin C and other nutrients from additional food sources too. Keep this in mind when deciding on how many oranges to eat.
Eating too many oranges can cause acidity and heartburn. One or two oranges per day may be ideal. However, when in doubt, you can always take the advice of your doctor or gynecologist on the optimal intake numbers.
Can You Eat Orange Seeds During Pregnancy?
It is thought that, like oranges, its seeds are high in vitamin C and other essential nutrients. It is not harmful to swallow orange seeds. In fact, if you swallow orange seeds, they will come out intact when you defecate. Even though they have a bitter taste, chewing them will definitely add fiber to your diet.
What Is The Best Time To Consume Orange During Pregnancy?
It is fine to eat oranges or any other citrus fruit at any time of the day. Just keep the moderation benchmark. Incorporate the fruit into your diet in various ways to make it more convenient to consume them.
Tips to Add Oranges to Your Diet Plan
If you love having oranges, know how to eat the right way of oranges during pregnancy. Here are the tips to help you to add oranges to your diet plan.
- If you love oranges, the best way to eat them is as-is. Just peel the fruit and have the slices.
- Mix this fruit with the other fruits and make a fruit salad. You can enjoy the goodness of different fruits this way.
- Peel the orange fruit and then blend it in a juicer to enjoy a thick and pulpy orange juice. You can also have mixed fruit juice with oranges as a component.
Oranges are an extremely healthy fruit to include in your pregnancy diet. These fruits are widely available and are packed with various nutritional components that benefit the pregnant mother and the growing fetus as well. Always consult your doctor when in doubt about the right ways and the right quantities of consuming this fruit. Your doctor knows you the best and is the right person to guide you.
[Read : Are Apricots Safe During Pregnancy?]
FAQ’s
1. Can I Eat an Orange Every Day When Pregnant?
Yes, you can. Oranges are rich in vitamin C. this is essential for your immunity and for the baby too.
2. Can I Have Canned Orange Juice When Pregnant?
It is always better to have them fresh. Freshly squeezed orange juice is healthier. You can even opt for cold pressed juices.
3. Can Eating Oranges During Pregnancy Cause Acidity?
Yes, they can. Citric fruits are acidic. Ensure you don’t have too many on an empty stomach.
4. Can I Consume Oranges With the Inner Skin?
Some people do. This can be difficult to digest. Removing the white skin can make it easier on your system.
Read Also: Eating Guava During Pregnancy: Benefits And Side Effects
Pradeep,
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